IT STARTS WITH YOU WELLNESS®
28 Day Positive Mindset Challenge
Welcome to your 28 Day Challenge!!
It's time to open up that new chapter in your life!
Open up a world of possibilities for yourself!
Let's start by putting your focus and attention on these new POSITIVE words:
STRENGTH, CONFIDENCE, AND COURAGE!
For the best results, PLEASE follow this carefully and in the order presented!
First!
Set your phone to alert you three times a day, when you can give yourself about 30 minutes of your time.
Do WHAT YOU CAN... WHEN YOU CAN.
The more you do these exercises and techniques, and the more of them you do, the easier the mind will grasp on to the concept.
So, if you have extra time, be diligent, and add an additional technique to your schedule!
EACH DAY...
Morning: (Click on highlighted words for a more detailed description)
Food intake:
Mid-Day:
Night:
Other helpful tools to add:
How do you handle these moments?
Look deep inside yourself. The first week, you will want to get to know yourself, so dabble with each of the methods and see what makes you feel your best. Each week, plan on delving deeper into the soul...really feeling the changes of your body taking place!
IF TIME IS AN ISSUE, BE SURE TO AT LEAST TO DO THE MANTRAS!
(Of course, if you have any extra time, add other methods to practice. But, remember, change takes TIME! If you throw yourself too much into it, you may not stick with it. Slowly increase your time. Never force it. The more you enjoy, the more your body will crave it!
Freedom will happen over time ... not overnight!
As you start this process, make note of the following...
Self-Talk: (Mantra)
Positive change needs a positive attitude. Outside of the mantra I gave you, consider adding an additional sentence that will tell you what you need to hear, and write it in your journal. Examples are: I am worthy, I am healthy, and I am fearless, or maybe: I am happy, I am safe, and I am fearless. Think of what YOU need to hear yourself say. Repeat this many times during the day, and with a smile. Get creative! If you have any trouble focusing on something when you are doing your meditation, you can always focus on your mantra! Other ideas: I am loved. I am strong. I am self-confident. I am beautiful. (Note: stay away from any negative wording in the mantra...as in "I have no fear". This uses both words "no" and "fear". We are trying to steer clear of negativity, including, negative words, so keep every word positive!)
Smile and Laugh:
There are so many benefits to smiling and laughing that it has been proven to be "the best medicine". The beauty is that it is free and you have the power to do it at any time and anywhere! These are just a few benefits:
When at home, find that hysterical comedy that makes you laugh and watch it. Notice how you feel afterwards. Allow yourself to tap into all these positive feelings. After a good day of smiling and laughing...notice how you feel.
Check out, "The Smiling Experiment" for more on how this can be so beneficial.
After the first week...
Food intake:
After the 28 Days:
After this first month, journal what you have been able to change in your life, and what you are having difficulty with. Bring the awareness to the difficulties by writing them down. This brings it into the forefront. Just be sure that you are being as honest with yourself as you can. When you "don't find the time" for this, figure out why you can't find 5 min to take for yourself. If your "down time" is sitting in front of the TV that you feel you "need to do", think about why you can't tear yourself away for 30 minutes to take care of yourself. Or, better yet, lay a mat in front of the TV, so when you think you need to go to the couch, instead, go to your mat and stretch and relax. Remember, if you are trying to dedicate yourself to changing your old habits, you need to be sure that you allow these methods into your life more permanantly.
If you are doing well, and you are noticing a significant difference in yourself.. congratulations! But, it's at these moments that the mind may want to "test" you. It's kind of it's way of saying "are you sure you don't need this adrenaline rush to help you?" If or when this occurs, is when you need to step it up, and REALLY get strong with yourself. (I remember some of my strongest panic attacks were when I started to feel relief) Start reeling in the empowerment segment here. Feel the strength and power you have within to help lessen those fears. You are NOT alone! Start taking the sensations you feel and allow them in, instead of fearing them. Be strong ... because you are! And always remember to tap into the "Panic Attack" page so if or when you do encounter an attack, you have some helpful tools to see you thru it.
CHOICES!! CHOICES!! CHOICES!!
Our choices make us who we are. We have the ability to change our thoughts to have a more positive outlook, just as we have the ability to change our thoughts to create a downward spiral. Which do you choose? I love the message in this famous poem "Two Wolves"....
It's time to open up that new chapter in your life!
Open up a world of possibilities for yourself!
Let's start by putting your focus and attention on these new POSITIVE words:
STRENGTH, CONFIDENCE, AND COURAGE!
For the best results, PLEASE follow this carefully and in the order presented!
First!
Set your phone to alert you three times a day, when you can give yourself about 30 minutes of your time.
Do WHAT YOU CAN... WHEN YOU CAN.
The more you do these exercises and techniques, and the more of them you do, the easier the mind will grasp on to the concept.
So, if you have extra time, be diligent, and add an additional technique to your schedule!
EACH DAY...
Morning: (Click on highlighted words for a more detailed description)
- Morning Gratitude! (Upon waking, be grateful! List in your mind, five things that you are thankful for. Try to change them up daily!)
- Morning Meditation and Motivation (Start with Day 1, tomorrow choose Day 2, and so on..)
- Breathing Technique... (choose one)
- Morning Stretch: Continue to breathe the extended exhale (lengthen out the exhale longer than the inhale), as you allow yourself into the Stretching Technique. (Click here for Stretching Technique of forward fold, quad stretch and butterfly sequence.)
- Movement with Breath.. focusing deeply on how it good it feels to move with your body and breath. (Cat/Cow) Suggestions: Do one..do all if you have time. The more time you give this, the faster you will see results! (Side angle),
- Strength and Confidence Builder: (choose one).. mountain / goddess..etc.
- Focus Technique.. "Relaxation Before Bed" poses..
- As you start getting ready for your day, start your Mantra.. "I am happy, healthy, wealthy, and brave!" Repeat for 5 min to yourself. This can be done while in the shower, driving to work, or any time. It works better to say it out loud, but saying it to yourself is ok too! When we continuously put this positive notion into our thought process, we can actually change how we think! For more on this...click HERE.
Food intake:
- Start to reduce the amount of stimulants in the body. (Examples: coffee, chocolate.) If you drink coffee, start to decrease the amount by 1/4, OR switch 1/4 of a cup with decaf. Remember that your body really doesn't NEED caffeine. You only THINK you need it. Change your mindset. You DON'T need coffee. By going to bed earlier and getting better sleep, you will cure any NEED for any stimulants. (See Sleep Difficulties)
- Reduce or eliminate alcohol. As much as you think alcohol may "help", in the long run, it only adds to the problem.
- Reduce your sugar intake. Replacing simple sugars (candy, cupcakes, etc) with sweet fruit is a great way to help eliminate those sugar-y snack cravings. Pineapple, apples, oranges, bananas and kiwi are all nice and sweet, yet won't allow for as much of a crash that the simple sugars give. PLEASE NOTE: Sugar can feed into anxiety. Take note of your daily intake of sugar and jot it down. Reducing sugar intake is a great place to start in reducing symptoms. (For some, simply by changing diet can eliminate anxiety, but this is not the case for most, but certainly can help.)
- For more on how food can help, refer to: How Food Can Help, and Foods that Help
Mid-Day:
- Smiling technique..
- Mantra.. continue "I am happy, healthy, wealthy, and brave!" for 5 minutes.
- Breathing technique
- Stretching (Standing forward fold)
Night:
- Breathing Techniques
- Strength and Confidence
- Stretching
- Movement with Breath
- Focus Techniques (members only)
- Journal (Your thoughts, feelings, and daily progress or setbacks..its all a part, so don't get discouraged. Keep moving forward.)
- Start jotting down all the things in life that make you happy. Think about all the things you like to do, what makes you laugh, what makes you feel important. Then start to add one or more of these back into your life.
- Start jotting down all the things that make you fearful and scared. Bringing awareness to these ideas will give you a better opportunity to recognize them as they come up, which can lead you into changing how you look at the situation.
- Mantra.. while in bed..helps get to sleep
Other helpful tools to add:
- Meditation (5 min. Guided or Silent)... (Guided or Silent) It's always great to add in an additional meditation during your day.
- As many times as you can remember to.... smile! Create a memorable action. If you are in your car a lot, smile at every stoplight. Or if on the highway, at every 5 exits, or every fifth song on the radio. For more on this: The Smiling Experiment
- Journal (Your thoughts, feelings, and daily progress or setbacks..its all a part, so don't get discouraged. Keep moving forward.)
- Click Blog Categories, to find all the interesting articles that can help you along your journey!
- Click More Helpful Tools, for some quick and easy relaxation techniques.. (tapping, clavicle, pressure points, etc.)
- Be more aware of how you react to stimuli (situations that come up) Take a moment to read this beautiful poem to understand the process a little deeper. THE LEGEND OF TWO WOLVES: ONE EVENING, AN OLD CHEROKEE WAS TEACHING HIS GRANDSON ABOUT THE BATTLE THAT GOES ON INSIDE PEOPLE. HE SAID "MY SON, THE BATTLE IS BETWEEN TWO 'WOLVES' AND ITS INSIDE US ALL. ONE IS EVIL. IT IS ANGER, ENVY, JEALOUSY, SORROW,REGRET, GREED, ARROGANCE, SELF-PITY, GUILT, RESENTMENT, INFERIORITY, LIES, FALSE PRIDE, SUPERIORITY, AND EGO. THE OTHER IS GOOD. IT IS JOY, PEACE, LOVE, HOPE SERENITY, HUMILITY, KINDNESS, BENEVOLENCE, EMPATHY,GENEROSITY, TRUTH, COMPASSION AND FAITH. "THE GRANDSON THOUGH ABOUT IT FOR A MINUTE AND THEN ASKED HIS GRANDFATHER: "BUT GRANDFATHER WHICH WOLF WINS?... "THE OLD CHEROKEE JUST SIMPLY REPLIED, "THE ONE YOU FEED"
How do you handle these moments?
Look deep inside yourself. The first week, you will want to get to know yourself, so dabble with each of the methods and see what makes you feel your best. Each week, plan on delving deeper into the soul...really feeling the changes of your body taking place!
IF TIME IS AN ISSUE, BE SURE TO AT LEAST TO DO THE MANTRAS!
(Of course, if you have any extra time, add other methods to practice. But, remember, change takes TIME! If you throw yourself too much into it, you may not stick with it. Slowly increase your time. Never force it. The more you enjoy, the more your body will crave it!
Freedom will happen over time ... not overnight!
As you start this process, make note of the following...
- How you FEEL....notice how good it feels to use the breath to aid in relaxation. (Why? The breath is a GREAT tool for relaxation. When we learn how to use the breath in a relaxed setting, it becomes easier to incorporate it when tension and stress arise. Also, when we realize how good something feels, we will want to do it more. In this case, we are teaching the mind that being relaxed with less thoughts feels better than feeling overwhelmed with many thoughts. The more comfort and enjoyment you find with this, the more the body will crave it.)
- Give yourself permission to be relaxed. (Why? We hold so much tension in our bodies. We can even be holding on to tension and not even realize it. By allowing, or giving yourself permission to relax, you can open yourself up to releasing tension in more areas of the body.)
- Notice how your body reacts to relaxation. Enjoy the calm you feel, even if those moments only last a few seconds. (Why? Some of us will start with only seconds of "ahhhhh" then the tension will return. If this is you, embrace those few seconds! As the mind grasps onto the wonderful feeling of those few seconds, it will want to do more. The more you practice, the easier it will become, and the longer the relief.)
- Accept where ever you are. (Why? Acceptance is the KEY to a lot of this process. Once you accept, you can release and change. Be ok with everything: your struggles, your journey, and who you are. By accepting, you are releasing any further tension and pressure you put upon yourself. You are beautiful and perfect just the way you are. Everyone has or had struggles, and it all boils down to how we react to them. You are special and loved, and strong inside. Sometimes we just need to hear it come from us. Tap in to yourself. Tap into your self-confidence, your strength, the love you have inside. It is there you will find your freedom...)
Self-Talk: (Mantra)
Positive change needs a positive attitude. Outside of the mantra I gave you, consider adding an additional sentence that will tell you what you need to hear, and write it in your journal. Examples are: I am worthy, I am healthy, and I am fearless, or maybe: I am happy, I am safe, and I am fearless. Think of what YOU need to hear yourself say. Repeat this many times during the day, and with a smile. Get creative! If you have any trouble focusing on something when you are doing your meditation, you can always focus on your mantra! Other ideas: I am loved. I am strong. I am self-confident. I am beautiful. (Note: stay away from any negative wording in the mantra...as in "I have no fear". This uses both words "no" and "fear". We are trying to steer clear of negativity, including, negative words, so keep every word positive!)
Smile and Laugh:
There are so many benefits to smiling and laughing that it has been proven to be "the best medicine". The beauty is that it is free and you have the power to do it at any time and anywhere! These are just a few benefits:
- Reduces stress, depression, anxiety, and negative thoughts and feelings
- Lowers the levels of stress hormones (epinephrine, cortisol), and increases hormones and neuro-peptides related to positive feelings
- Promotes better sleep
- Improves interpersonal relationships and connects people.. (so we don't feel so alone)
When at home, find that hysterical comedy that makes you laugh and watch it. Notice how you feel afterwards. Allow yourself to tap into all these positive feelings. After a good day of smiling and laughing...notice how you feel.
Check out, "The Smiling Experiment" for more on how this can be so beneficial.
After the first week...
Food intake:
- Continue to reduce the amount of stimulants in your body. If you're a coffee drinker, try to decrease the amount of caffeinated coffee by half. Try half caffeinated, half decaf. Continue to tell yourself that you don't need the caffeine. Notice how your body feels after this first two weeks. Journal it.
- If you have been dedicated to decreasing your sugar intake, notice how you feel. Do you have more energy, are you sleeping better at night? Continue to follow night time work to help increase a better nights sleep. Creating NEW habits, as we decrease the old ones. Allow these new habits to become a part of your daily life.
After the 28 Days:
After this first month, journal what you have been able to change in your life, and what you are having difficulty with. Bring the awareness to the difficulties by writing them down. This brings it into the forefront. Just be sure that you are being as honest with yourself as you can. When you "don't find the time" for this, figure out why you can't find 5 min to take for yourself. If your "down time" is sitting in front of the TV that you feel you "need to do", think about why you can't tear yourself away for 30 minutes to take care of yourself. Or, better yet, lay a mat in front of the TV, so when you think you need to go to the couch, instead, go to your mat and stretch and relax. Remember, if you are trying to dedicate yourself to changing your old habits, you need to be sure that you allow these methods into your life more permanantly.
If you are doing well, and you are noticing a significant difference in yourself.. congratulations! But, it's at these moments that the mind may want to "test" you. It's kind of it's way of saying "are you sure you don't need this adrenaline rush to help you?" If or when this occurs, is when you need to step it up, and REALLY get strong with yourself. (I remember some of my strongest panic attacks were when I started to feel relief) Start reeling in the empowerment segment here. Feel the strength and power you have within to help lessen those fears. You are NOT alone! Start taking the sensations you feel and allow them in, instead of fearing them. Be strong ... because you are! And always remember to tap into the "Panic Attack" page so if or when you do encounter an attack, you have some helpful tools to see you thru it.
CHOICES!! CHOICES!! CHOICES!!
Our choices make us who we are. We have the ability to change our thoughts to have a more positive outlook, just as we have the ability to change our thoughts to create a downward spiral. Which do you choose? I love the message in this famous poem "Two Wolves"....